Hybrid training isn't just about elite competitions, and intense ways of moving. It can be a stronger way to unlock your time, move your mindset and diversify your training.
To break down any misconceptions you might have about hybrid training, our trainer Mills is here to help.
Hybrid training is often associated with events like Hyrox or marathons. Why do you think people can benefit from training this way even if they never plan to compete?
The fundamentals of why I train the way I train run much deeper and wider than "to compete" or "to look a certain way".
Hybrid training (for me) is about breaking out of the box of expectation and pressure. My version of hybrid training is moving with freedom and flexibility to support a positive mental health, to think clearly, to be capable and functional in life. To be able to say YES to whatever comes up and to have confidence my body can stand up to the challenge.
I believe that hybrid training is a tool for building a capable life, not just preparing for race day.
Putting it simply, hybrid training is a combination of multiple modalities. Most commonly as of late it has been spotlighted around running and lifting and the phenomenon that is Hyrox but to me it's not limited to two areas. Hybrid training is strength, it's functional, it's being able to run, it's being mobile and it's building skills.
Outside of competing there are so many benefits to being functional, which is essentially what is involved in hybrid training.
It's being able to carry your shopping in on one trip because let's be honest, we CANNOT be making two trips now.
It's being able to put your own luggage in the overhead locker.
It's being able to play with your children.
It's having strong bones to carry you through.
It's being able to say yes to opportunities, adventures and challenges because you trust your body to support the life you want to live.
What are some of the biggest physical and mental benefits you've seen from combining strength and cardio, beyond performance goals or race results?
For me, the biggest benefit has always been capability. The ability to say yes to opportunities without being held back by confidence or physical ability, whether that's signing up for a challenge, keeping up with friends on an adventure, or simply feeling capable in everyday life.
Combining strength and cardio has given me a body that not only performs well in training but supports me outside of it too. Physically, you become stronger, fitter and more resilient. Mentally, you build confidence, self-belief and trust in yourself because you're constantly proving that you can do hard things.
I think it's easy to underestimate how much regular movement impacts productivity, happiness and mental clarity because the benefits aren't always immediate or obvious. It's often the first thing people drop when life gets busy because they feel they don't have the time or mental space for it. But in my experience, movement is a silent supporter. As soon as it disappears, everything else starts to suffer too.
One of the things I love most about combining strength and cardio is that progress is tangible. You can run a little further, lift a little heavier, recover a little quicker. Those measurable improvements build confidence and self-respect because they're undeniable proof that your efforts are paying off.
That's why I always bang on about "non-scale victories" with my clients. I want to move the focus away from aesthetics and towards what your body can do, because those are the things that create lasting confidence and fulfilment.
Things like:
- Lifting heavier weights than you could 4 weeks ago
- Completing your first pull up
- Feeling more confident using gym equipment
- Feeling more confident taking up space in the gym
- How well you sleep
- Being able to run for longer without stopping
- Recovering quicker between sets
- Improved mood, energy and concentration
- Feeling fitter during everyday activities
- Showing up for yourself when you said you would
- Discovering that you're capable of more than you gave yourself credit for
One of the biggest goals of hybrid training isn't changing what your body looks like. It's changing what your body can do. Every time you run a little further, lift a little heavier, recover a little faster or show up when you don't feel like it, that's progress worth celebrating.
Strength training gives you confidence and teaches you delayed gratification and patience. There is something really empowering about seeing yourself lift a weight you couldn't lift a few weeks ago. It's undeniable proof that you're getting stronger, and that builds a level of self-belief that carries into every area of your life.
Conditioning shows you that you can get through hard things. It reminds you that you're capable of more than your mind sometimes gives you credit for. It teaches resilience, discipline and in group settings, teamwork too. Those lessons don't stay in the gym. They spill over into everyday life and help you approach challenges with a little more confidence and a lot more trust in yourself.
Mindset plays the biggest role in my training because it shapes how I approach every session. My training is really varied. Some days I lift for strength, some days for power, sometimes I run, do gymnastics or hop on the ergs. No day looks the same and my chaotic brain loves that freedom. Choosing what feels good on the day keeps me happy, motivated and consistent and that's been a real game changer.
There's a misconception that you need a big event on the calendar to stay motivated. How can people stay consistent with hybrid training when their goal is simply to feel stronger, fitter and healthier?
A common perception in the fitness industry is that consistency means doing the same thing over and over again and focusing on just one style of training if you want to see results.
I don't agree.
Moving in different ways doesn't make you inconsistent or less committed. It makes you adaptable. Curious. Flexible. And for many people, that's exactly what keeps training enjoyable long term.
That is the beauty of training without a competition, race or event hanging over your head. There are no rules. No pressure.
You can absolutely do what you want based on what your mind and body needs right now. You can be consistent without being rigid.
When you're preparing for an event, training often becomes more structured and performance-focused. There's absolutely a place for that, but it can sometimes take away some of the freedom and spontaneity that makes movement enjoyable in the first place.
That said, I will absolutely die on this hill:
If consistency is your goal, you NEED to follow a plan.
Not because you need to follow it perfectly, but because structure removes decision fatigue. A good program should challenge you whilst also building confidence. It should provide enough variety to keep things interesting, but enough direction to help you build momentum and routine.
The sweet spot is having both structure and flexibility.
Following a program gives you a framework, but that doesn't mean you have to ignore how you feel. Some days you'll push harder. Some days you'll scale things back. Both can exist at the same time.
The challenge is that social media often showcases the top end of performance. We are constantly exposed to messages telling us to work harder, be more disciplined, push through excuses and "lock in".
If your goal is elite performance, some of that advice may be relevant. BUT, if not I am here to tell you that this doesn't have to be your narrative. I know there are millions of people who are just trying to have a bloody good day. To feel the best they can. Confident, happy and strong. And goodness me, that is MORE THAN ENOUGH. Don't let the propaganda tell you any different.
One of the best things you can do to stay consistent is make fitness social. Join a community. Train with friends. Find people who enjoy moving in the same way you do.
Because then:
A. The gym becomes more fun.
B. It becomes something you genuinely look forward to.
C. You have people to share both the hard days and the wins with.
D. Accountability happens naturally.
E. The people around you influence your habits. If you're surrounded by people who value being stronger, fitter and healthier, staying on track becomes a whole lot easier.
For someone who's curious about hybrid training but feels intimidated by the competitive side of it, what would you say to help them get started?
Personally, I think taking away the label is the best place to start.
The word "hybrid" can sound intimidating because social media often showcases the top 10%, the people racing Hyrox, running marathons / ironmans and pushing themselves to incredible levels of performance.
But the reality is that hybrid training doesn't have to look like that. Everybody starts somewhere and there is space for everyone.
Whilst I personally love competing and having an event to work towards, I know that definitely isn't for everyone and that's completely okay. You don't need to sign up for a race, own fancy gear or be the fittest person in the room to benefit from training this way.
At its core, hybrid training is simply moving your body in different ways.
Start small. Start simple.
Try a strength session and a run in the same week. Pair something you already enjoy with something new. Be curious. Experiment. Figure out what makes you feel good and do more of that.
One of the most powerful things I ever realised was that I didn't have to fit into one box. I could lift weights, run, do gymnastics, jump on the ergs, go for a walk or try something completely different. There are no rules.
The beauty of hybrid training is that it can be whatever you want it to be.
So take the pressure off and get curious about the mental benefits (this is what keeps you coming back day in, day out.), put yourself out of your comfort zone and make some new friends.
Grab a friend. Try a class. Try a new program. Join a community. Put yourself slightly outside of your comfort zone and see what happens.
Because more often than not, the confidence you're looking for comes from doing the thing you were nervous about in the first place.
